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June 18, 2013

Bootcamp Interval Workout

This week we have another workout from Garry Robinson. Each month Garry has been sharing with us a different workout from each of his 5 Pillars of Fitness which he talks about in his emanual Bootcamp Workout Ideas Volume II.

5pillars of bwi

This month’s workout is focusing on the anaerobic energy pathway. Last month was anaerobic (phosphate) with Bootcamp Ballistics and April was aerobic with Bootcamp Aerobics.

bolt sprinting

Bootcamp Intervals (aka The famous “SE7EN” workout)

(It’s actually a slightly modified version of the famous SE7EN workout from Bootcamp Workout Ideas Volume I)

Category: High Intensity Training

Method: Intervals

Purpose: Anaerobic Energy Pathway (Lactate)

Equipment: Stopwatch or Gymboss Timer, Cones, Jump Rope

This is a challenging anaerobic workout designed to train the lactate energy system. The work:rest ratio is roughly 1:1 – about 2mins work, 2 mins rest for each set.

The faster you complete a round, the more rest time you get before the next one starts – and the reward of a longer rest is a great incentive to really go for it during each round!

Demonstrate, explain and practice each exercise and then give everyone the opportunity to practice a few skips and burpees. Correct any technique issues, then advance or regress each individual in the group according to their ability and fitness level.

Set a countdown timer to sound an alarm every 4 minutes. It will take about 1’45” to 2’15” to complete one set of work. The participants should be encouraged to breathe and recover during the remaining

time and encourage those still working to finish faster. Emphasise that the work phase must be INTENSE -  a perceived exertion of 85% to 90%. Anything less will not allow sufficient recovery time and will make the workout aerobic in nature.

7 rounds of 4 minutes = 28mins

E4MOM

se7en setup

(Every 4 mins, on the minute) for 7 rounds:

Notes:

Adjust the distance between the cones according to each individual’s fitness level. Beginners: 20m, Intermediate: 25m, Advanced: 30m.

Modify burpees for beginners, intermediate and advanced campers as per the progression in the video:

You can read more about Garry in the blurb below or share your own workout with us via our special page.

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Image: bleublogger

Filed Under: Bodyweight, Cardio, HIT, Outdoor, Running Tagged With: , , , , , , , , , , , Leave a Comment
June 11, 2013

Hill Workout For Bridal Bootcamps

Today’s workout has been kindly shared by DJ Stover of Bride Pride. DJ’s niche is in getting Bride’s wedding ready with his 4 week camps.

hill

Hill of a Good Time

5-10mins of dynamic warm-ups drills

Main Bit

Takes around 25 minutes.

  • Perform a unique “good time drill”
  • 10 count Mt Climbers (always performed in a central location at the bottom of the hill)
  • Hill Sprint (long enough to take 2-3 minutes round trip – do multiples if you only have a short hill)

Repeat with the next ‘good time drill’.

Good Time Drills

  1. 50 Heel Clicks (use hurdles or short cones if you have them)
  2. Burpee Broad Jumps (designated length roughly 25 yds)
  3. Single Arm Overhead Traveling Lunges (designated length roughly 25 yds) (use kettlebells, dumbbells, etc. or just do rotational lunges)
  4. 50 “V-Ups”/Jackknife situps
  5. 50 “Pogo Hops” (25R/25 L) (Single leg jumps. Touch ground then touch hands above head when you stand up and jump on your single leg)
  6. 50 Side Hip Brides (25R/25L)

Cool-down and Stretch

About DJ

DJ Stover is Personal Trainer in Pittsburgh, PA. DJ is a graduate of the National Personal Trainer Institute (NPTI) as well as a graduate from Penn State University with a B.S. in Information Sciences and Technology. In addition to being a full-time personal trainer, DJ currently serves as a reservist for the Air Force where he is the Physical Trainer Monitor for his squadron and intramural sports captain.

Find out more about him and his business at Bride Pride.

Got a workout that you would like to share? Does DJ’s workout give you ideas for your own variation? Submit your own workout and share the love.

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Image: paul bica

Filed Under: Bodyweight, HIT, Outdoor, Running Tagged With: , , , , , , , , , Leave a Comment
June 4, 2013

ZombieFit Inspired Bootcamp Workout (#2)

I feel like I have been in a rut with my bootcamp plans lately. I’m sure you can relate to the feeling where you feel like you are just doing the same thing over and over.

When this happens I’ve found one needs to step back and get some perspective. Here’s what to do:

  1. Realise that your bootcamp rocks. The fact that you are feeling this way means that you care about the service you are giving your clients. And I bet that means you serve them up some awesome workouts every week already.
  2. Realise that what is old and boring to you, isn’t necessarily so for your clients.
  3. Learn how to tweak. Feel like you just keep doing squats and lunges? Keep doing them, just add some new squat and lunge varieties (videos on those links).zo
  4. Get some inspiration. I went to an old favourite of mine, ZombieFit, but you can come here to this site as often as you like. Or you can check out some other ones.
  5. Email me. If you are feeling really down about it, just shoot me an email and I will tell you how awesome you are.

Now on to today’s workout.

zombie

ZombieFit #2

Type: Strength – Muscular Endurance

Time: 45 minutes

Equipment: Mats, Interval Timer

Warm Up

Mobility: Perform 30-60 seconds on each exercise. Tadasana, 1 leg deadlifts, side/lateral lunges, warrior lunges, seal jacks

A group tag game of your choice.

Teamwork Drill

Plank Race

Split clients into two even groups. Line up one team of clients side by side in plank shoulder to shoulder. Line up the other team, also in plank but facing the first team. The end client hops up and runs to the other end and then gets down in plank. Once down on the ground they yell “Go!”. Then the next person gets up and runs over.

Proceed for 90 seconds in one direction, ensuring that clients stay shoulder to shoulder. Then return for 90 seconds in the other direction, this time doing a straight arm plank.

EMOM

EMOM means every minute on the minute. At the start of the every minute, clients must perform push ups, nose to knees and squats. After completing the required number of reps they get to rest for the rest of the minute.

Failure to complete a round inside the time limit means that the client will finish the repetitions for that round, then do 2 burpees, then rest for the rest of the minute and then join back in the following round.

First 5 minutes: 5 push ups, 4 nose to knee, 5 squats

Next 5 minutes: 5 push ups, 4 nose 2 knee, 10 squats

Next 5 minutes: 5 push ups, 10 nose 2 knee, 10 squats

Last 5 minutes: 10 push ups, 10 nose 2 knee, 10 squats

Total time = 20 minutes. Do not stop between 5 minute increments.

Cooldown

Gather your clients in a circle and stretch. Talk to your clients about why they should grab their bathroom scales and throw them in the bin. Constant weighing is neurotic and unhealthy.

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Image: danhollisterduck

Filed Under: Bodyweight, Indoor, Outdoor, Strength Tagged With: , , , , , , , , Leave a Comment
May 23, 2013

Anaerobic Bootcamp Workout

If you haven’t got some boxes to jump on or a long patch of grass to sprint along at your bootcamp, it can be difficult to train your clients ballistically once they start getting strong.

Lucky for you, Garry from Kaizen Fitness is sharing with us a very ballistic workout that just uses sandbags (although, in a pinch kettlebells would also serve for this workout). Read more about Garry in the author box below.

Garry jump

Bootcamp Ballistics – Low Rep Workout

Category: High Intensity Training

Method: Ballistic / Plyometrics

Purpose: Anaerobic Energy Pathway (Phosphate)

Equipment: Stopwatch, Heavy Sandbags + Some Markers or Cones

Are you ready for some BALLISTIC training?

Today we are training the most commonly overlooked energy system in bootcamp-style outdoor group training programs: the phosphate energy system.

Hit the phosphate energy pathway using very short time intervals (typically < 10s) and by prescribing explosive, plyometric exercises. This is an awesome way to develop strength power and speed.

Set out two lines of cones or markers approximately 5m to7m apart.

Set a timer to go off every 40s for 12 minutes. Participants work to complete a quick, powerful superset of tasks as fast as possible – ideally in under 10s.

They can then rest for the remaining time – up to 40s – before repeating the task. As the round goes on and fatigue sets in, it will take slightly longer each time. This will really push the limits of the phosphate energy system and invoke the training effect.

The harder and faster you complete the task, the more rest you earn – and every second counts!

Workout Time

2 x 12min rounds (with a total of 19 sets per round). Allow 5 mins rest in between rounds.

Total Workout Time = 29mins

Levels

Beginners: 10kg Sandbag or Powerbag

Intermediates: 20kg Sandbag

Advanced: 30kg-40kg Sandbag

Warm-up

Wake up the nervous system with an agility drill that includes some plyometrics. Try my agility ladder drill.

Workout  (29mins)

Round 1 Beginners Intermediates Advanced
Every 40s for 12 mins:
Sandbag Deadlift High Pulls 3-5 reps 3-5 reps 3-5 reps
+
Lateral Jumps over the sandbag 5 jumps 7 jumps 9 jumps

                                                                          

Round 2 Beginners Intermediates Advanced
Every 40s for 12 mins:
Sandbag Thrusters 3 reps 3 reps 3 reps
+
Sprints between cones* 1 sprint 2 sprint 3 sprint


* With such short sprints, focus only on the first 2 or 3 steps to accelerate quickly. Stop completely before starting the next one.

Cool-down

Stretch the Chest, Shoulders, Hamstring, Calf, Quads & Neck

Exercises

Sandbag Deadlift High Pulls

Lateral Jumps

Sandbag Thrusters

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May 17, 2013

Interval Bootcamp Workout

I ran this workout this morning to much sweat, smiles and swearing so I had to share it with you all. Thanks to one of my trainers, Drew, for coming up with this awesome number.

sun explosion

Intervals of Destruction

Type: Strength, HIT

Time: 45 minutes

Equipment: Bands, Mats, Dumbells, Kettlebells, MedBalls, Interval Timer

The Workout

Split your clients into four groups. If you only have a small group you can have them do this together.

Set up four stations, each with two exercises as indicated below. Set a timer or use your stop watch to set the intervals 60 seconds, 30 seconds, 30 seconds, 30 seconds.

Clients will do exercise A for quality for the 60 seconds, then rest for 30 seconds, then exercise B for quantity for 30 seconds and then rest for another 30 seconds.

For example, station one would look like this:

  • 60 seconds of deep KB Goblet Squats
  • 30 seconds of rest
  • 30 seconds of fast Push Ups
  • 30 seconds of rest to change stations.

Complete one full rotation of the circuit and then take a 2 minute break before repeating again.

For those doing a 60 minute session, you should be able to complete 3 rounds of this circuit (with a 2 minute break at the end each time). For those doing 45 minutes you should be able to complete two full rounds plus the shortened Finisher round (see below).

The Exercise Stations

As always guys, if you haven’t got the equipment feel free to change the exercises to suit what you do have.

Station 1

  1. KB Goblet Squats
  2. Push Ups

Station 2

  1. DB Bent Over Row
  2. Band Shoulder Presses

Station 3

  1. MedBall Slams
  2. Speed Skaters

Station 4

  1. Plank Rocks
  2. Tuck Jump Squats – get low into a squat between each tuck jump

Finisher

For a shortened round to fill in time at the end do one circuit of 30 seconds, 30 seconds, 30 seconds. That is 30 seconds of exercise A, 30 seconds of exercise B and then 30 seconds of rest to change stations.

Cooldown

Stretch and ask clients what kind of stuff they would like to do more of at your bootcamp.

For more workouts like this that your clients will love, sign up to our email list.

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Image: Daniele Zedda

Filed Under: HIT, Indoor, Outdoor, Strength Tagged With: , , , , , , , , 3 Comments
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